Eat this for your morning meal to stay satisfied all day long.
Eating a protein-rich meal in the morning can set you up for a whole day of healthy eating, says Christine Rosenbloom, Ph.D., R.D., author of Food and Fitness After 50. That’s because protein boosts satiety. And if you’re feeling satisfied, you’re less likely to graze all morning.
Want proof? Saint Louis University researchers found that people who ate protein-rich eggs for breakfast consumed 164 fewer calories at lunch than those who had bagels for their morning meal. What’s more, the egg eaters consumed fewer total calories all day long.
Your charge: “Aim for 30 grams of protein at breakfast,” says Rosenbloom, adding that most people get less than 15 grams.
Mixing a scoop of protein powder to your smoothie is an easy way to pack it in: A single scoop contains roughly 20 to 30 grams, depending on the brand you choose. If you prefer a regular breakfast, “think eggs and a whole grain cereal with filtered milk, like Fairlife, which contains more protein than the regular kind,” Rosenbloom says.
And get creative: You can use no-calorie herbs and spices to give scrambled eggs almost endless variety. For example, sprinkle in fresh dill or fresh chives to change the flavor, or top with salsa or Sriracha to spice it up.